Brown Rice vs Chia Seeds: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Brown Rice has 111 calories while Chia Seeds has 486 calories per 100g.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Chia Seeds
17g
More Fiber
Chia Seeds
34g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brown Rice | Chia Seeds | Difference |
|---|---|---|---|
| Calories | 111kcal✓ | 486kcal | -375.0kcal |
| Protein | 2.6g | 17g✓ | -14.4g |
| Carbohydrates | 23g✓ | 42g | -19.0g |
| Fat | 0.9g✓ | 31g | -30.1g |
| Fiber | 1.8g | 34g✓ | -32.2g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 5mg✓ | 16mg | -11.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brown Rice
Chia Seeds
Diet Compatibility
Brown Rice
Chia Seeds
When to Choose Brown Rice
- ✓Lower in calories (111 vs 486)
- ✓Lower in carbs (23g vs 42g)
- ✓Less sugar (0g vs 0g)
- ✓Lower sodium (5mg vs 16mg)
Common Uses
When to Choose Chia Seeds
- ✓Higher in protein (17g vs 2.6g)
- ✓More fiber (34g vs 1.8g)
Common Uses
Brown Rice vs Chia Seeds: Nutritional Analysis
Chia Seeds is more calorie-dense at 486 calories per 100g compared to 111 for Brown Rice, a difference of 375 calories. On the protein front, Chia Seeds delivers more with 17g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Brown Rice and Chia Seeds tell different nutritional stories. Brown Rice provides 23g of carbohydrates, 0.9g of fat, and 1.8g of fiber per 100g, while Chia Seeds contains 42g carbs, 31g fat, and 34g fiber. The higher fiber content in Chia Seeds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Chia Seeds provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Chia Seeds offers more fiber (34g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Brown Rice or Chia Seeds?
Chia Seeds has more calories with 486 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 375 calories per 100g serving.
Is Brown Rice healthier than Chia Seeds?
Brown Rice and Chia Seeds have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Brown Rice and Chia Seeds?
Chia Seeds has more protein with 17g per 100g, compared to Brown Rice with 2.6g. Chia Seeds provides 14.4g more protein per 100g serving.
Which is better for weight loss, Brown Rice or Chia Seeds?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 486 calories in Chia Seeds. Chia Seeds also offers 34g of fiber per 100g, which helps you feel fuller longer.
Does Brown Rice or Chia Seeds have fewer carbs?
Brown Rice has fewer carbs with 23g per 100g, compared to Chia Seeds with 42g. If you're following a low-carb diet, Brown Rice is the better option with 19.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.